Monday, March 22, 2010

7 ways to cut your cancer risk and add years to your life.

There are no miracle potions to a guaranteed long healthy life. The good news is that you have the power to make some simple lifestyle changes to reduce your risk of cancer while in the process have more energy and feel better about yourself.

1. Don’t smoke and avoid breathing in other peoples cigarette smoke.

Approximately 1 in 4 deaths are a result of smoking. In Australia, that equates to more than 15,000 people dying from smoking-related cancers every year. Smoking causes cancer of the lungs, throat, mouth, colon, pancreas, kidney, stomach, vulva, penis and bladder. The benefits to quitting smoking are immediate. After 12 hours, almost all of the nicotine is out of your system. Your life expectancy will depend on how long you have been smoking and at what age you stop smoking. If you stop smoking when you are 30, then you can increase your life-span by 10 years. Visit www.quitbecauseyoucan.org.au for more helpful information to stop smoking. (Source: Qld cancer council)

2. Eat a healthy diet.

Pre-packaged and processed foods such as white bread, white rice and most fast foods will damage your DNA by producing poor quality cells. These cells then multiply and expose your risk to illnesses such as cancer, heart disease and other degenerative diseases.
Consuming a balanced diet with key nutrients (and not eating too much) from fruits, vegetables, whole grains, legumes, lean meats and fish will prevent cell damage and can add up to 13 years to your life. (Source: CSIRO Food and Nutritional Sciences Adelaide)
3. Trim down excess weight.

We all know that obesity increases the risk of heart disease, stroke, and type 2 diabetes, but did you know that it also increases your risk of some cancers like colon, kidney, breast (after menopause), endometrial(uterus), and oesophageal (oesophagus)? You may be eating more than you need to for your height and level of activity. Losing that excess weight can mean a difference of 7+ years to your life. To find out what your healthy weight is, use a tape measure to measure your waist at the narrowest point of the waist. If the circumference is over 80cm for women and 94cm for men you are overweight. (Source: Centre for Health Advancement at NSW Health and Qld cancer council)

4. Limit alcohol intake.

There are some positive effects that a glass of red wine a day can have to your health. However, drinking more than the recommended daily intake of any alcohol increases your risk of heart disease, accidents and some cancers (mouth, pharynx, larynx, oesophagus, liver, bowel and breast). A standard drink equals 100ml of wine (one bottle has seven standard drinks) or 30ml of spirits. Aim for 2 AFDs (Alcohol Free Days) per week. Alcohol can impede with your body’s ability to absorb nutrients from food and make worse the damage to your producing healthy cells. (Source: Dr. John Tickell)

5. Be active every day.

By keeping fit and active daily you can add 4+ years to your life. Physical activity prevents arteries from clogging up that cause heart disease and stroke, controls blood sugar to prevent type 2 diabetes, strengthens muscles and bones to reduce risk of osteoporosis and increases metabolism to burn body fat. Studies have also found that being active reduces your risk of bowel cancer, breast cancer (after menopause) and possibly prostate cancer. See exercise as an opportunity and not an inconvenience. My recommendations are for 30 minutes of activity everyday for general health benefits and an hour of exercise per day for weight loss.

6. Protect your skin.

A small burst of sunshine does wonders for your body (Vitamin D) and good for your mind. But with all things you have to be careful that you don’t get too much, especially if you have fair skin. Skin can burn in as little as 10 minutes so treat your skin like a baby’s. 80% of cancers diagnosed in Australia each year are skin cancers. Cover all exposed parts of your body with a water resistant SPF 30+ broad spectrum sunscreen, a hat that shades your face and neck, a pair of wrap-around sunglasses, and loose fitting protective clothing. (Source: Qld Cancer Council)

7. Know your body.

Keep an eye on your health with my top 5 below.
1. Have your skin checked regularly by a doctor. Make note of changes in the appearance of your moles and any lesions and tell your doctor immediately.
2. Changes in toilet habits. See you GP without delay if you experience blood in your bowel motion, for women any of loss of blood between periods, persistent bathroom visits.
3. Regular screening of bowel (men and women), breast (women), cervical (women) and prostate (men) could save your life.
4. Lumps, sores or ulcers that do not heal need the follow up of medical advice.
5. Relax and don’t sweat the small stuff. Long term stress can lead to mental illness so advise your professional if you are having difficulty coping with stress and difficulty sleeping.
Written by Chris Bakens

Monday, March 8, 2010

7 things you should know before joining a gym.

You’ve decided to take action to get fitter and healthier and are thinking about heading off to join your nearest gym.

It is a sad fact that almost 80% of gym members stop within the first 6 months. To the gyms accountant this is like a dream having your customers signing up for 12 months but only having to deliver to them for 6.

My many years of knowledge employed at some of the big name fitness chains and smaller gyms have the experience of both pitfalls and incentives for everyone to learn from. I have listed below my top 7 checklist of things you should look out for at the gym.

1. Don’t submit to high pressure sales tactics: In May 2009 Choice magazine reported the Strong Arm Tactics of some of the big name gyms in Australia. Know your rights and be aware of the psychology that drives their sales team. Don’t feel pressured to sign on the spot. Many gym members complain about sales people who want to build up a personal relationship with you at the sale, then not talk to you again until it is time to renew. Don’t be frightened to ask questions about your contract that you don’t understand. Many gyms have a creative approach to pricing. Be aware of your fees like initial joining fees and administration charges which can be magically waived if you join up today.


2. Over crowded equipment/classes/lockers/showers: All gyms have peak times of day depending on location. Peak demands mean more people at the gym. A common complaint about gyms is the overcrowding of classes and waiting times to get on workout equipment. Before joining, visit the gym at a day and time that would suit your planned workouts to see if it fits with you. The same rule applies to Lockers and showers. Attending the gym during your preferred time may cause heart-ache if a locker is not available or the showers are overcrowded. . If your plan is to attend during off peak times then ask if they have an off peak membership.


3. Cancelling your membership: By far the most common criticism about gyms is the exit rules they involve. You have every right to finish a gym membership over the phone (at the end of your 12 months) but many gyms insist you do it in writing (30 days prior) and have an exit interview face-to-face. There have been many horror stories of high pressure sales tactics to have people join again during this face to face meeting. It is also a method to draw out the direct debit payments and work on people’s emotional vulnerability. NSW Department of Fair Trading received 344 complaints from unhappy gym goers last year, 149 relating to cancellation and cooling off periods.


4. Direct debit: Do not assume your direct debit finishes at the end of the 12 month contract. If you have any suspicions then you check with your bank as soon as possible. The gym sales consultant should let you know all the necessary fees (E.g. establishment set up fee, ongoing debit fee to use this service, on hold fee etc). You can cancel your direct debit with your bank without going through the gym. However, if you are still under contract with the gym, it will be seen as a breach of contract and is best to see the gym as soon as possible.


5. Opening /closing hours: Check the opening and closing times of the gym. The opening closing times during the week may be of no use if you like to get in a session before or after work. You may even like to go for an early workout on the week-end. But, if the gym doesn’t open until 9am it may be of no use. Many gyms also only open week-ends in a split shift (E.g. 8 - 10am and 4 – 6pm). What are the opening hours on public holidays? Understandably, some days are not open such as Good Friday, Easter Sunday, Christmas Day or Anzac day, but you may be surprised by what other days they may decide not to open.

6. What is their customer service policy if you go on holidays/injuries, or do not attend for a period of time: Ask about their rule regarding members taking time out and direct debit payments (how often and for how long). All gyms should have a clause whereas they can suspend temporality your debits for a short period of time with enough notice. Most people find it hard to stick to a program and stay motivated to regularly go to the gym. Once the first wave of enthusiasm wears off, it is likely the gym may not contact you at all to see how you are going. Many have policies to follow up their members, but very few actually do.

7. Programs that suit your fitness capabilities: Ask the sales person what they know about the types of classes and equipment available for your specific needs.

Written by Chris Bakens

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